Shoulder press
Main muscle worked: Lateral deltoids, trapezius, triceps
One of the pleasant things I heard from one of my clients was, “I can now confidently lift my kids up!”. I think these exercises can definitely help with lifting not only kids but also anything in your daily life. In addition, I personally think round shoulders are just so beautiful.
- Hold the dumbbells overhand at the shoulder level. Keep your back straight.
- As you keep your palms facing forward, extend your arms upward vertically in a controlled movement. Keep your forearms parallel throughout the exercise. Keep your chest open and do not raise your shoulders as you raise the dumbbells.
- Lower the dumbbell to the original position in a controlled movement. Do not overextend.
Perform 8-12 reps for 2-3 sets.
Arnold press
Main muscle worked: Lateral deltoids, anterior deltoids, trapezius, posterior deltoids, triceps
An extra rotational movement is included in this workout in addition to the shoulder press. When compared to the shoulder press, this exercise has the major benefit of working out all of your deltoids through rotation.
Arnold press
- Hold the dumbbells overhand with your elbows bent and facing forward at the shoulders level.
- As you rotate your wrists 180 degrees to position the dumbbells with your elbows bent and facing forward. Extend your arms upward vertically in a controlled movement.
- Lower the dumbbells and rotate your wrists 180 degree to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Tips: Do not overextend your back. Do not lower your elbows throughout this exercise to get the most benefit of it.